Archive for the ‘News’ Category


October 13, 2021

This Saturday, Oct 16, at 7am, let’s meet at the KEY BISCAYNE bridge to get our incline running on!

And wear pink!


October 12, 2021

Here are 2 recipes (courtesy of FitnessPal – with some personal modifications) that involve chicken and turkey.  I’ve included the nutritional info as well so you can keep track of your macronutrients.  These are great for the whole family!

1.  Easy Baked Turkey Meatballs



  • 2 pounds 100% Ground Turkey Breast
  • 1/2 cup Seasoned or Unseasoned* Breadcrumbs (I like the Panko style)
  • 1/2 cup Carrot
  • 1/4 cup Onion
  • 2 Eggs
  • *1 tablespoon Italian Seasoning (ONLY if you’re using UNSEASONED bread crumbs)
  • 1 teaspoon Salt
  • 1 teaspoon Garlic Powder
  • Dash of Red Pepper Flakes (optional)


  1. Preheat the oven to 350 degrees.
  2. Finely mince carrot and onion by hand or in a food processor and then combine all ingredients. Use your hands to gently mix.
  3. Shape meatballs into 2-tablespoon-sized-balls and place on a baking sheet covered in parchment paper.
  4. Bake for 30 minutes at 350 degrees, checking at 30 minutes to ensure there is no pink in the middle of the meatballs. Cook for 5 more minutes if needed.
  5. Serve with pasta or spaghetti squash, and your favorite tomato sauce. You can veg it up by adding sautéed onion, zucchini, red pepper, and grape tomatoes.
  6. You can freeze the meatballs in a plastic bag in the freezer for up to 3 months, letting them defrost in the fridge or microwave before eating.

Nutrition Information

Serves: 12 |  Serving Size: 4 small meatballs

Per serving: Calories: 117; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 78mg; Sodium: 387mg; Total Carbohydrate: 5g; Dietary Fiber: 0g; Sugars: 1g; Protein: 20g

Nutrition Bonus: Potassium: 33mg; Vitamin A: 12%; Vitamin C: 1%; Calcium: 3%; Iron: 7%


2.  Baked Honey Mustard Chicken



  • 24 ounces uncooked Boneless, Skinless Chicken Breasts
  • ¼ cup Honey
  • ¼ cup Mustard
  • 1 tablespoon Parsley, fresh chopped
  • 1 tablespoon Dried Basil
  • 1 teaspoon Smoked Paprika
  • 1 tablespoon fresh Lemon Juice
  • Sea Salt & Pepper, to taste


  1. Preheat oven to 375 Fahrenheit.
  2. Rinse and pat dry chicken breasts and place in a large glass dish.
  3. Season them with sea salt and pepper.
  4. In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
  5. Cook for 45-50 minutes, turning and basting them half way through.
  6. Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.

Nutrition Information

Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast

Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g

Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%

Serve with a side of your favorite veggies and ENJOY!!

Your WOFB team!


October 11, 2021


There has never been more truth in a saying… “FAIL TO PLAN, PLAN TO FAIL!”

Every goal requires a plan and your fitness goals are no exception. Aside from planning your workout schedule, you must have an idea of your daily eating plan.

When planning your meals, one of the first things you should think about is protein. The macronutrient is important for satiety and recovery, and can also help with weight loss and muscle-building efforts.

I recommend cooking protein in bulk to save you time and storing it. You can store cooked proteins in the fridge for no longer than four days. Any longer than that and you should portion individual servings into bags or containers, freeze them, and thaw them in the fridge overnight as you need them.


Hard-boiled eggs are a classic for a reason. They’re easy to make, simple to store and great for anyone counting macros (one large egg has 70 calories and 6 grams of protein).  

How to prep: To hard-boil eggs on the stovetop, fill a large pot with water & eggs. Reduce the heat to a simmer, cover the pot and let the eggs cook for 12-15 minutes. Remove from heat and cool in an ice bath before storing in the fridge or peeling.
I like to throw them on plain multigrain toast with a 1/4 avocado.  Mmmmmm!



My favorite way to prep chicken – SLOW COOKED AND SHREDDED!  If you’re an avid meal prepper, you’re likely familiar with this one. Cook boneless, skinless chicken (breasts or thighs work) in a slow cooker or even boiling on the stove, then use two forks or a hand mixer to easily shred the meat without getting your hands dirty.

How to prep: 3 to 4 pounds (48–64 ounces) of boneless, skinless chicken breast takes about 5 hours in a slow cooker set to low. Season with salt, pepper and any other desired seasonings, and add a few tablespoons of water or oil to prevent the meat from sticking.  I like to mix with some hot sauce or spicy salsa, and a little bit of light sour cream.  You can add onions, green peppers, etc…



Choose lean turkey to make meatballs, and mix with onions, garlic, herbs and spices. It takes a little time to roll and bake the meatballs, but having pre-portioned balls of protein (that are also easy to freeze and defrost) is well worth it.

How to prep: To make easy meatballs, use your hands to mix lean ground turkey with chopped onion, garlic, salt, pepper, chopped herbs and spices. I like to throw in an egg or 2 (depending on how much turkey) to hold it all together.  You can even throw in some shredded carrots & zucchini.  Roll the mixture into 2-inch balls, then bake on a sheet pan in a 350°F (177°C) oven for 30 minutes.

I will post a recipe for meatballs this week!


Throw in some flavored tomato sauce over a bed of zucchini noodles, and BAM!…  a delicious meal for the whole family to enjoy!



October 10, 2021

OCTOBER is BREAST CANCER AWARENESS month, an annual campaign to raise awareness about the impact of breast cancer, and the importance of getting screened regularly.

During the week of Oct 11-15, starting tomorrow, we will WEAR PINK to support the fighters, admire the thrivers and honor those taken too soon.


October 9, 2021

With so much competition on the grocery shelves these days, coupled with us trying to eat as healthy as possible, we often rely on food labels to help us decide which products to buy.

There are a lot of claims being made on food packages these days, but they don’t always mean what you think.  Plus, research shows that consumers often assume foods with these claims are healthier than those without them… and that the actual nutritional facts don’t do much to change people’s minds.  Don’t be blinded by buzzwords!

Read on for the full scoop…



Pop quiz!
Does the official, government-regulated term “all-natural” ensure that a product is:
a) free of all artificial ingredients,
b) healthy,
c) made without any GMOs,
d) all of the above, or
e) none of the above?

Shocker alert!
The answer is e) NONE of the above!

This is because there are no official guidelines — neither the US Food & Drug Administration nor the Department of Agriculture has criteria or requirements for what can and cannot be labeled all-natural. You’re basically taking the company at its word. I’m not saying that these companies are lying, but it all comes down to semantics — something that one company considers “natural” might be an additive that you’d consider pretty processed. Our advice for natural-food purists? Check the ingredient list for the full 411. And when it comes to weight loss and weight management, you’re gonna wanna read the nutrition panel carefully.



This is one of the most popular and divisive label claims out there right now. Much like all the claims on this list, people tend to think gluten-free = diet-friendly.  In fact, a study found that 27 percent of gluten-free-food consumers eat these foods because they feel they’ll help their weight-loss efforts, and 65 percent of consumers who choose gluten-free foods do so because they believe them to be healthier than foods containing gluten.  But as one of the study’s food analysts explained, “there’s been no research affirming these beliefs.”

The good news for those who avoid gluten due to celiac, sensitivity, or because they just feel better when they avoid the stuff? As of 2013, official regulations dictating gluten-free standards are in effect.  So if you see that labeling, you can take it at face value.  Just don’t read more into it…



This word is associated with wholesome and healthy… but it really refers to how the agricultural products were produced, grown, or raised.  When it comes to plant life, that means no conventional pesticides, forbidden synthetic fertilizers, bioengineering, etc.; for meat, poultry, and eggs, it means the animals can’t be given antibiotics or growth hormones.  Many studies have shown that organic foods may have certain health benefits, while others have found none.

The important thing to remember is that just because a food is organic does not mean that the food is good for you — organic brownies, burgers, pizza, milkshakes, and more can still pile on the pounds (resulting in other kinds of health risks). Read the nutritional panels.  On the bright side, the USDA does regulate what can and cannot be considered organic. (At least that’s what we’re told!)

TAKE HOME – Read the nutritional labels, watch your portion sizes and try to aim for whole, natural, unprocessed foods!


October 6, 2021

This Saturday, Oct 9, let’s take our running feet to scenic Coconut Grove. JOIN US! Everyone runs/jogs at their own pace.

Let’s meet in our usual spot, across from Greenstreet Cafe at 7am! Parking is free until 10am!


October 5, 2021

Liquid calories are sneaky. You don’t get that full feeling like with solid foods, but you’re still taking in tons of calories.  

If your goal is to be fit and healthy, avoid drinks like sodas, smoothies, juices, sweet coffee drinks, hot chocolate, milk shakes, and alcoholic beverages.

Drink plenty of water instead!!

TRY THIS FOR A WEEK – If you’re used to drinking sodas, juices or high-calorie caffeinated beverages, eliminate all calories coming from liquids for 1 week.  Drink water and unsweetened beverages for 7 days and see what happens!

If water is too boring for you, try infusing it with fruit, veggies and/or herbs.
You can prep them in advance and keep them ready to go in the refrigerator. The longer your ingredients stay in the water, the tastier it gets!


October 4, 2021

In case you missed it…

Look who’s kicking off the month with a bang!!

1. Age: 39

2. Profession: Agricultural engineer (owner of SFC Quality Inspections) but the most important job is being a Mom.

3. When did you first start training at WOFB and how did you find out about us?
November 2020. I searched online for the best bootcamp for women….the best decision I made. I love this place !!!!

4. Tell us about your sports & fitness background:
I started doing spinning classes a few years ago and I realized that I wanted to change my lifestyle for physical and mental health, looking for your balance and achieving it with this is wonderful.

5. Favorite Exercise (or type of workout): I love all the routines all the days (leg, upper body and Kickboxing)

6. Least Favorite Exercise: My least favorite exercise was running, but now I love it!!!!

7. What sort of changes have you seen in your body, health and overall fitness since starting WOFB? Less Stress, less pounds and absolutely a better lifestyle.

WOFB IS THE BEST GYM, I am learning everyday about how perseverance and discipline make us achieve things that we never imagined. Thanks Coach Lorraine and Coach Rima.

And thank you, Faviola – for being an inspiration to others and proving that there are no shortcuts in fitness! Your hard work, consistency and patience has amounted to great results!


October 1, 2021


September 30, 2021

This Saturday, Oct 2nd, let’s meet in our favorite garage. Stairs with a sweaty twist! See you then!!!